Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

@@1x:

–200m Jog or Row

–10ea ***Lying Leg Swing***

–5ea ***Lying Leg Crossover***

–5ea ***Lying Quad Stretch***

–10ea ***High Plank to Calf Stretch***

@@1-2xs:

–200m Jog or Row

–10 ***Lunge, Lunge, Squat***

–10 ***Scap Pull Up***

–5-10 Push Ups

–3-5 Strict Pull Ups or Ring Row

@@Workout Prime 1x:

–100m Hard Run

–15 Air Squats

–3 Burpee Pull Ups

Metcon

Metcon (Time)

For time:

Run, 800 m

— then —

10 rounds of:

15 Air Squats

5 Burpee Pull-ups

Wear a weight vest, 20/14 lbs.

Goal: sub 20 mins

Cool Down

Metcon (No Measure)

@@Stretch 2xs:

–6ea Eccentric ***Bulgarian Split Squat***

//Eccentric is :06sec down.//

WORKOUT OF THE DAY